MomentStretch

Desk stretch routines

Six short routines for the usual desk stiff spots, each with pictures and plain steps. Follow one on screen, press Play to have it timed for you, or print it for your desk.

Two-minute reset

Between meetings, without leaving your chair. 4 stretches, 2 min.

Play with timer

  1. 1. Neck side bend hold 15 s each side Ear toward shoulder, face forward, the other shoulder stays down.
  2. 2. Shoulder rolls 10 backward, then 10 forward Big slow circles: up, back, down. Ten back, then ten forward.
  3. 3. Seated chest opener hold 15 s Arms wide, thumbs up, chest lifts, shoulder blades draw together.
  4. 4. Wrist flexor stretch (palm up) hold 15 s each side Arm out, palm up, fingers down; the other hand draws them gently back.

Neck and shoulders, 5 minutes

After a long stretch of looking at one screen. 8 stretches, 4 min 55 s.

Play with timer

  1. 1. Neck side bend hold 20 s each side Ear toward shoulder, face forward, the other shoulder stays down.
  2. 2. Shoulder rolls 10 backward, then 10 forward Big slow circles: up, back, down. Ten back, then ten forward.
  3. 3. Seated chest opener hold 20 s Arms wide, thumbs up, chest lifts, shoulder blades draw together.
  4. 4. Chin tucks 8 to 10 slow repeats Slide the chin straight back, hold, relax. Keep it level.
  5. 5. Cross-body shoulder stretch hold 20 s each side Arm across the chest, other hand above the elbow, ease it closer. Chest faces forward.
  6. 6. Upper back reach hold 20 s Hands clasped, reach forward, round the upper back, chin slightly down.
  7. 7. Neck turn hold 20 s each side Turn slowly to look over one shoulder, chin level. Back to the middle, then the other way.
  8. 8. Shoulder blade squeeze 8 squeezes, holding each for about 3 seconds Squeeze the shoulder blades back and down, hold 3 seconds, relax.

Wrists and hands for typing, 3 minutes

After a morning of typing or mouse work. 4 stretches, 2 min 45 s.

Play with timer

  1. 1. Shoulder rolls 10 backward, then 10 forward Big slow circles: up, back, down. Ten back, then ten forward.
  2. 2. Wrist flexor stretch (palm up) hold 20 s each side Arm out, palm up, fingers down; the other hand draws them gently back.
  3. 3. Cross-body shoulder stretch hold 20 s each side Arm across the chest, other hand above the elbow, ease it closer. Chest faces forward.
  4. 4. Wrist extensor stretch (palm down) hold 20 s each side Arm out, palm down, hand drops; the other hand presses it gently in.

Lower back and hips, 5 minutes

When you have been sitting for most of the day. 7 stretches, 4 min 50 s.

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  1. 1. Seated twist hold 20 s each side Sit tall, turn the upper body, hips and knees stay facing forward.
  2. 2. Seated figure-four hold 20 s each side Ankle over the other knee, back long, lean forward a little.
  3. 3. Seated hamstring stretch hold 20 s each side One leg straight, heel down, toes up; lean forward from the hips with a straight back.
  4. 4. Seated cat-cow 6 to 8 slow repeats Breathe in, chest lifts. Breathe out, back rounds. Slowly.
  5. 5. Seated hip march 5 lifts with each leg Sit tall, lift one knee, place it down with control, then the other.
  6. 6. Ankle circles 10 circles each way with each foot Lift one foot, slow circles with the toes, ten each way, then swap.
  7. 7. Seated knee to chest hold 20 s each side Knee toward the chest, hands behind the thigh, back tall.

Standing break, 5 minutes

A reason to get up from the desk. Needs a clear space and something steady to hold. 8 stretches, 4 min 55 s.

Play with timer

  1. 1. Seated chest opener hold 20 s Arms wide, thumbs up, chest lifts, shoulder blades draw together.
  2. 2. Seated twist hold 20 s each side Sit tall, turn the upper body, hips and knees stay facing forward.
  3. 3. Standing hip flexor stretch hold 20 s each side Short split stance, tuck the pelvis, bend the front knee a little.
  4. 4. Standing thigh (quad) stretch hold 20 s each side One hand on the desk, heel toward the buttock, knees together, stand tall.
  5. 5. Upper back reach hold 20 s Hands clasped, reach forward, round the upper back, chin slightly down.
  6. 6. Standing back extension 5 slow repeats Hands on the lower back, lean back a little, knees soft, eyes forward.
  7. 7. Seated hip march 5 lifts with each leg Sit tall, lift one knee, place it down with control, then the other.
  8. 8. Calf stretch at the desk hold 20 s each side Hands on the desk, one leg back, heel down, lean in.

Screen break for eyes and neck, 3 minutes

Every couple of hours of close screen work. 5 stretches, 3 min.

Play with timer

  1. 1. Neck side bend hold 20 s each side Ear toward shoulder, face forward, the other shoulder stays down.
  2. 2. Shoulder rolls 10 backward, then 10 forward Big slow circles: up, back, down. Ten back, then ten forward.
  3. 3. Look into the distance (20-20-20) 20 seconds, looking about 20 feet away Look at something about 20 feet away for 20 seconds. Blink.
  4. 4. Chin tucks 8 to 10 slow repeats Slide the chin straight back, hold, relax. Keep it level.
  5. 5. Cross-body shoulder stretch hold 20 s each side Arm across the chest, other hand above the elbow, ease it closer. Chest faces forward.

How these routines are put together

Each routine is a saved setting of the routine builder: a set of areas, a number of minutes, seated or standing, and a hold length. The builder takes one stretch from each area in turn and adds it only if the routine still fits in the time, counting both sides of two-sided stretches and five seconds to get ready between stretches. So the lists here are exactly what "Play with timer" plays, and every routine finishes within its minutes.

Held stretches use 15 or 20 seconds per side, inside the 15 to 30 seconds the published guidance generally suggests. Movements such as shoulder rolls and ankle circles are done as slow repeats. Every stretch has its own page, linked from its picture, with variations, common mistakes and reasons to stop.

Make your own

For a different mix, open the routine builder, tick the areas you want, choose the minutes, and press Play; "Copy link" keeps the routine for next time. For a routine that comes round on its own after a work interval, use the stretch break timer.

Where these stop being useful

The routines cover ordinary stiffness from sitting at a desk and nothing more. They have nothing for specific injuries or conditions, are not adapted for pregnancy, recent surgery or joint replacements, and cannot tell a tight muscle from a problem that needs attention. The seated leg and hip stretches assume a stable chair; on a chair with wheels, hold the desk or use the standing break instead.

Common questions

Which stretches are best for a desk job?

There is no single best set. The useful ones are the stretches for the areas that feel stiff after sitting, commonly the neck, shoulders, upper back, wrists and the front of the hips, and the ones you will actually do. Changing position regularly matters at least as much as any particular stretch.

Can I do these stretches sitting down?

Five of the six routines stay in the chair. Use a stable chair without wheels for the leg and hip stretches, or hold the desk. The standing break is the one to use when you want a reason to get up.

How do I print a routine?

Press "Print this routine" under the one you want. Only that routine is printed, with its pictures and steps; the rest of the page is left out. Most browsers also offer "Save as PDF" in the print dialog.

Should a stretch hurt?

No. Aim for a mild, comfortable pull. Pain, numbness, tingling or pins and needles are signals to ease off or stop, not to push through. If a stretch always hurts, leave it out and mention it to a doctor or physiotherapist.

How often should I do a desk stretch routine?

A few minutes once or twice a day is a realistic start, with shorter position changes in between. Workplace guidance commonly suggests moving or changing position every 30 minutes or so; the stretch break timer can prompt you.

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